CrossFit On Track – CrossFit

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Gymnastics

8 min. Ring muscle up practice

Conditioning

Metcon (AMRAP – Reps)

EMOM x 8-10

12 sec. repeat TTB explosives

Metcon (AMRAP – Reps)

EMOM x 8-10

12 sec. repeat HSPU explosives

Metcon

2 min. rest between each metcon

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

20 wall balls

20 cal row

Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP

15 pull-ups

15 OH squats 75/55

Metcon (AMRAP – Rounds and Reps)

4 min. AMRAP

max reps OH reverse lunge @ 75/55